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Increase Strength on Barbell Exercises (ONE WRIST EXERCISE)

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Rating: 4.0; Vote: 1

If you want to increase strength on your big lifts like bench press, deadlifts, rows, etc you have to make sure you pay attention to your little muscles. You see, people often rush to their big lifts in an effort to increase their strength and gain muscle mass without ever building up the foundation needed to do so properly and safely. In this video, I show you a quick exercise that you can do to increase the strength of your wrists so you have much more stability and strength on all of your other barbell lifts. For instance, in the case of the bench press, weak wrists are sure to short circuit your ability to lift a lot of weight. If your wrists are weak, you will likely not be able to establish the proper bar position over your chest throughout the movement. The tendency will be for the bar to bend backwards too much which will put your pecs at a mechanical disadvantage for pushing the most amount of weight as they are capable of. The same mistake applies to deadlifts but in a different way. Everyone focuses on grip strength as a limiting factor for how much raw weight can be lifted in the deadlift. That is partially true, however the hands and wrist strength itself can also be incredibly important especially as the weights you attempt to lift continue to go up and up. If you really want to increase your strength on all your lifts then you need to focus on building the proper foundation of strength throughout your kinetic chain. Remember, ever lift you perform requires a transfer of energy from one end of the chain to the other. If you are weak at any point along the chain, your strength will suffer and therefore so will the gains that you are trying achieve from the lift in the first place. Remember, you are only as strong as your weakest link. When it comes to wrist and forearm strength, the wrists are very overlooked. The goal should be to be able to execute lifts requiring great strength without having your wrists be your limiting factor. The bar should be able to be maintained either in a neutral or slightly extended position without breaking that position throughout any point on the lift. Too often, the wrists are not able to be held in this -strong- position and the lift breaks down. With the wrist and forearm exercise shown here, you-ll be able to quickly add stability and strength to your distal arms that will allow you to start gaining strength and lifting more weight pretty quickly. Applied over time to your workouts, you-ll be able to increase strength on all your big lifts and start seeing more mass gains, more quickly. It-s principles like this that often go overlooked in most workout programs, not in ATHLEAN-X. If you want to start training like an athlete and build ripped athletic muscle in just 90 days, be sure to head to and get the program used by today-s top pro athletes in all major professional sports
Date: 2022-04-22

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Comments and reviews: 10

Zamiel
Hi Jeff!
Could you do a video about. basically, What is better or if its ok to train 2 muscles a day 3 times a week or 1 muscle group everyday? I ask this because, when i do some shoulder works outs or anything else and then do a second muscle group. I am exhausted haha and I can't give 110% to my secondary muscle group. for example the other day i did Shoulder workout using your workouts. then when I went for biceps. I was already tired. and could not perform 110%. Is it ok to train 1 muscle group a day? and perform 200%? What do you advise? Maybe make a video about it! thanks a lot!
Also another thing! When you train lets say chest 1 day. the the next day or two you barely get any soreness. what does that mean? Fibers have not been broken down as they should be? I did 5 exercises really well, barely got any soreness. could I train chest again the same week if there is no pain?
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Pro
Will this help me in my case? What problem I have is that whenever I do bicep curls or pull ups, or anything where I need good grip, it gets tired, but my fourth and fifth finger on right hand gets tired to a point sometimes don't feel them anymore, losing grip on those two finger and when I clasp and open my fist those fingers move slowly as if they are frozen. It sometimes happens on my left hand, but mostly it's my right hand and it prevents from keeping a good form and balanced muscle usage.
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Luis
Hey Jeff, thanks for your videos. All your videos are full of great information but I was wondering. whenever you make a video about a specific muscle group like this one or the biceps video a few days back, can you mention how often to do these exercises or what to pair it with? (Back and biceps(shoulders and triceps) whatever. Need to try this wrist workout. It's been a problem for me and hoping this will help. Thanks again
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Exploding
I have a question? When doing a flat barbell benchpress, does it matter if you have one wrist pointing towards the ceiling and the other pointing to the back wall? And if it does matter then what can I do to keep my wrist straight? I strongly believe that this is the reason why I have an uneven chest. Any information would be greatly appreciated.
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Richard
Thank you once again, Jeff. Little tips like this set your program above the rest. I'd love to see a full program that targets legs/lower back. While I noticed leg exercises are a part of each of your programs, I've not yet encountered a program that tackles all parts of the leg including the gastrocnemius (calf muscles. Thanks for all you do!
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Gershon
Hi Jeff, I've been watching your vidoes and since you explain things very well and you have what I am looking for I'd like to know how you get those two balls in the middle of your chest? Many people don't have it but I've seem a few people that do and I think I have it too but I'd like to develop it more.
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GameFlash
Hey Jeff I need help. What should I do to prepare myself for track season indoor in February. I currently been lifting since summer. It's really cold these past few days where I live and I need to work on my condition without running. Can you help me? I'm a 400-1600m runner BTW
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Vince
Totally unrelated. It's been a year since I stopped working out and I want to go back training. Should I go back from being a beginner again? I mean focusing on compound exercises and less isolations. and the total number of sets of the exercises are the same as beginners do?
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Yuche
Hello Jeff, thanks for the awesome videos (including all the time and effort that goes into making them. Quick question: Which is better, Full range of motion or half range of motion (i. e. doing the bench press? Your response would be much appreciated.
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Evan
I've been weight training about 4 years and still get annoying wrist pain in my left wrist now & then. Usually only when doing dumbell or barbell curls, but it's one thing that has always pissed me off as I know I can't give 100% on days it's hurting.
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